(Denise Austin’s) Top Tips for Fighting Belly Fat After 40

Denise Austin’s Top Tips for Fighting Belly Fat After 40

By Jenna Bergen | Prevention – Thu, 28 Feb, 2013

Need a little inspiration to recommit to your exercise routine? Take a look at fitness queen Denise Austin, who, at age 55, looks better than many women in their 20s and 30s. Of course, the exercise DVD diva isn’t immune to the effects of aging—she’s just figured out how to offset them.

“As soon as I hit 48, any fat that normally would have gone onto my hips or thighs traveled to my middle,” says Austin. “It was frustrating, but I realized I needed to change up my workout and start watching my calories." Her secrets to a slim, sexy body after 40 can be found in her new book, Side Effect: Skinny. “After 30 years in the business, I know what works for woman my age and what works for me, and I’ve put together a plan that will help you lose weight, taking it one week at the time,” says Austin.

Want a sneak peek? We thought so. Read on for Austin’s top tips for blasting belly fat after 40.

Kick up cardio workouts.

After age 30, every additional birthday candle that you blow out increases your risk for muscle loss. Which means you’re burning fewer calories, because a pound of muscle naturally burns more calories than a pound of fat. One way to offset this and avoid the middle-age muffin top: “Lengthen or boost the intensity of your cardio workouts,” says Austin. “You’ll burn more calories per sweat session.” Her favorite calorie-blaster: Interval walking. “I love it, and it’s really helped me keep off weight after hitting 50.” The best part is intervals are easy and all fitness levels can do them. “All you have to do is change the pace of your walk every two to four minutes, increasing your speed for a few minutes and then dropping back to a more moderate pace for a few minutes, and repeat that series for 30 minutes,” says Austin. “For the speed bursts, do a faster walk or break into a little jog. Just pump it out as best you can.”

Sneak in strength training.

“I’m really into compound exercises because they allow you to double the workout in half the time,” says Austin. “If you’re doing moves that target the entire body, like a squat with an overhead press or a lunge with a bicep curl, you can tighten and tone all your muscles in only seven minutes.” 

Adopt the 7-to-7 rule.

“Another trick that really helps me stay on track is to only eat between 7 a.m. and 7 p.m., Sunday through Thursday,” says Austin, who’s more lax about eating later on the weekends. “It’s really made a difference for me because it cuts out a lot of the extra noshing in the evening that can pack on pounds.” Tempted to snack? Sip on lemon water or herbal tea.

Go green.

With your tea, that is. “I really believe that green tea is the key for all of us women who are gaining some weight around your middle,” says Austin, noting that research shows green tea extract may increase your calorie and fat burn. “I think that’s a big part of what’s helped me. I now drink one cup every day.” 

Plan a food splurge.

“I think it really helps if you focus on losing weight one week at a time,” says Austin. “Aim to eat healthy six days out of the week, and then enjoy what I call a “super splurge” on the seventh day. It helps you enjoy yourself and not feel so deprived, so you’re ready to recommit to healthy eating the following week.” Austin normally saves her super splurge for date night with her hubby. “I love to go out with my husband and a few friends on Friday or Saturday. Being from Southern California, Mexican food is my favorite, and I normally splurge on enchiladas and margaritas.” Yum!

http://ca.shine.yahoo.com/denise-austin%E2%80%99s-top-tips-for-fighting-belly-fat-after-40-150643611.html

What Does Hollywood Eat

by Tessa on February 14, 2013

Celebs Don’t Take Dieting Too Far. You Shouldn’t Either

Celebrities follow Hollywood diets such as the Zone and Pressed Juicery plans to get into amazing shape. Celebs choose healthy diets and exercise regularly to snap back into shape quickly. They have a balanced menu too. So, snack, processed, and fast food have to go. Limiting sugar-laden and high-sodium foods and refined carbohydrates is a healthy strategy.
The goal of healthy diets is to lose weight in a steady way, not to get pin thin, anorexic, and super skinny. There is nothing worse than sickly appearance. The goal of a healthy diet is to look and feel well. Celebrities don’t starve themselves but are picky about food and eat organic. Hormones found in poultry, meat, and dairy products make the body store fat. This is why, organic produce is the rage in Hollywood. Celebs stay away from packaged and processed meats and canned foods, which are loaded with sodium and preservatives. While there is no evidence that organic produce aids weight loss, it is part of a healthy diet. If you want to achieve that flat post-pregnancy tummy the Hollywood way, go organic!

Infographic courtesy of lowcarbfoods.org
Infographic via Infographic.ca

5 ‘healthy’ habits that are making you fat

olives, nuts + avocados – help to promote weight loss

Cutting fat from your diet

Hands up who’s ever checked a packet and then rejected your food choice based on the fat content?
If you’ve ever been on a diet, we’re guessing your hand is probably up. For many dieters, fat seems like the ultimate enemy. However, opting for low fat products can be much more of a diet disaster than opting for those that contain moderate amounts of fat.
Firstly, many low fat meals are packed with sugar to compensate, meaning that they can still inevitably lead to weight gain. Furthermore, contrary to what you may think, not all fats are good for you, and studies have found that eating good monounsaturated fats – found in olives, nuts and avocados – can actually help to promote weight loss.

use glass not plastic water  bottle

Drinking water

Drinking plenty of water is undoubtedly good for you; helping you to stay hydrated and energized and to keep your organs and digestive system in good condition. However, studies have shown that the chemicals found in water could also be making you fat.
Not only have research results published in PLoS ONE shown that the chemical bisphenol A (BPA) found in plastic water bottles encourages the body to create more fat, our drinking water can also contain the hormone estrogen, which affects the way our bodies store fat. The more we are exposed to these chemicals, the harder it becomes to lose weight.
However, there’s no need to panic just yet – while ditching water clearly isn’t an option, experts suggest that filtering your water or using a reverse osmosis purification system can limit the chemicals you are exposed to.

Exercise

While exercise is essential for good health and, when approached correctly, can help you to shed excess pounds, many exercisers make vital mistakes that can lead to them gaining weight. Firstly, research has found that relying solely on exercise to manage your weight can actually be ineffective. Studies have shown that exercise, when not combined with dietary changes, does very little in respect to losing weight.

Additionally, many of us overestimate the amount of calories burned through exercise and adhere to the myth that exercise continues to boost the body’s ability to burn fat well after our workout is over. Therefore, we often end up overcompensating for workouts with pre- or post-workout snacks, leading to weight gain. For maximum weight loss benefits, try to incorporate both exercise and dietary changes into your day.

Looking on the bright side

While impulsive and optimistic people may be happier (and therefore have stronger immune systems) than their more anxious and pessimistic counterparts, research suggests that they could also have more trouble losing weight.
According to research by America's National Institute on Ageing, impulsivity is the strongest predictor of who will become overweight. Furthermore, researchers from Doshisha University in Kyoto, Japan studied obese women and men partaking in a six month weight loss program and found that those who were more positive and optimistic in their outlook lost the least weight.
It is believed that positivity may cause weight gain by causing optimists not to worry enough about their weight to resist temptation and stick to a strict healthy eating and fitness regime.

fructose (the sugar found in fruit) can help to trigger overeating

Snacking on fruit

Fruit is undoubtedly nutritious, being packed with vitamins, minerals, fiber and antioxidants. However, due to its healthy properties, many people overindulge on fresh fruit, juices and smoothies, forgetting about the fact that many fruits are also high in calories and sugar. Although fruit is healthy, remember that a calorie is still a calorie, and the ones in fruit are as likely to make you overweight as the ones in any other food.
Furthermore, research results published in the Journal of the American Medical Association suggest that fructose (the sugar found in fruit) can help to trigger overeating, as after consuming fructose the brain doesn’t register feelings of fullness and satiety as it does when we consume glucose. While it is still important we feed our bodies with the nutrients found in fruit, those struggling with their weight should ensure they don’t go overboard. You should also try to obtain some of these nutrients and fiber through vegetables, which are lower in sugar and calories.


Read more on realbuzz.com...

7 ‘good’ habits that are bad for your health
7 worst weight loss mistakes

Foods that make you hungrier

Put down that light yogurt, it may be making you fat. As it turns out, a number of foods that are commonly thought to be great for weight loss can actually stimulate the appetite. We spoke withMarjorie Nolan, R.D., National Spokesperson for the American Dietetic Association, to get the skinny on foods that can trigger hunger and sabotage your diet.

1. Light yogurt

The blast of sweet (often artificial) flavor causes the stomach to start producing gastric juices. With only four to six ounces of yogurt and no fat in a typical container, the body doesn’t have enough food to digest leaving the tummy rumbling for more.

Better choice: Nolan likes the creaminess and high protein content of plain, low-fat Greek yogurt. Add fruit and a sprinkle of cinnamon for flavor. If you choose the non-fat variety, add a tablespoon of sunflower seeds for crunch and satisfaction—the fat in nuts and seeds is slow to digest so a small serving keeps you feeling full.

[Related: The new Nordic diet: The next big weight loss trend?]

2. Puffed cereal with skim milk

The combo of skim milk and puffed cereal has too few calories to keep you energized for long. Many dieters reach for puffed cereal because it looks filling in a big bowl. However, the low fiber content leaves you wanting more soon after breakfast. Puffed cereal also has a high glycemic index, which causes blood sugar to drop after an initial boost of energy.

Better choice: Rolled or steel cut oats. Oatmeal is high in fiber, which makes it a satisfying breakfast. Add a spoonful of maple brown sugar if you need something sweet. Cooking your own plain oatmeal and adding a small amount of sweetener is much more nutritious than using pre-sweetened packets. Nolan likes to cook oats with low fat milk or stir in a tablespoon of peanut butter for even more stick-to-your-ribs goodness.

3. Big green salad with low fat or fat free dressing

The typical dieters’ lunch of a salad with low fat dressing can have a boomerang effect on the appetite. It’s full of fiber and visually filling but the low protein and fat content won’t satisfy for long. Stay away from fat-free dressings, which are loaded with sugar.

Better choice. Add three to six ounces of lean protein such as lean beef, chicken, or beans (the leaner the choice, the more you should eat) to your salad bowl.

4. Rice cakes

One rice cake=good, four rice cakes=overindulgence. And that’s about how many it will take to feel truly satisfied. Low in fiber with a high glycemic index, these classic diet snacks won’t leave your tank full for long.

Better choice: Spread a tablespoon of peanut butter or cream cheese onto a rice cake for a more balanced nosh. Or choose whole grain crackers with a spread or small portion of cheese for fiber and carbs plus protein.

5. Chewing gum

A little stick of gum is a stealth saboteur. While some chewing gum advocates say that it can stave off snacking, Nolan disagrees. She explains that the burst of flavor gets the gastric juices flowing. The act of chewing revs the digestive system even more, preparing it for a meal. If you want an express ticket to the all-you-can-eat buffet, chomp on some gum.

Better choice: We all have our munchy days, so if you are just looking for something to keep your mouth busy, air-popped corn or raw veggies are a safer bet.

6. Diet soda

Like gum, the sweet flavor wakes up the digestive process with no nutritional pay off which stimulates the appetite. Caffeine and carbonation may dampen your hunger pangs for a short time only to have them come roaring back along with an energy slump. If that’s not enough to make you rethink your daily fix, a study carried out by the University of Texas Health Center in San Antonio showed that people who consumed diet soda had a 70-500% increase of abdominal fat over ten years compared to those who didn’t drink diet soda.

Better choice: Drinking a hot beverage can slow down the appetite and allow you to think through your craving. Also, sometimes thirst signals are confused with hunger, so you may just need hydration. Non-caffeinated herbal teas won’t cause an energy crash.

7. Apple

Yes, apples are great for you—they contain lots of vitamins and fiber, but a single apple is not a balanced snack. If you don’t eat anything else with your afternoon apple, you may overeat at dinner.

Better choice: Apple with 5-10 almonds or a cheese stick. Spend a few more calories on your snack so you won’t be ravenous later

8. Low-calorie frozen entrees

Light frozen entrees contain little fiber and only about half the calories you will need to feel satiated. They are also loaded with salt. If you don’t have another option, look for a frozen dinner that contains 400-500 calories, 20-30 grams of protein, around 5 grams of fat, and 5-10 grams of fiber.

Better choice: If you are too busy to cook, Nolan suggests an “assembly based meal.” Roast chicken from the deli, a slice of whole grain bread, some salad bar vegetables, and a piece of fruit add up to a quick, healthy dinner.

9. Fat-free graham crackers or other baked goods

Nolan says people who are watching their weight tend to automatically reach for food labeled “fat free” on the package assuming it is more diet-friendly than the regular version. However, when manufacturers make fat-free foods, they often up the sugar content. Check the nutritional information on the back--the light versions sometimes contain more calories.

Better choice: Regular graham cracker. A small indulgence such as a graham cracker or square of quality chocolate keeps things interesting and won’t break the bank calorie-wise. Nolan points out that boredom is the enemy of dieters and causes people to fall of the wagon. “You are better off eating real food and more calories and feeling physically and emotionally satisfied than eating ‘diet food’ and being hungry in an hour.”

http://ca.shine.yahoo.com/9--diet--foods-that-make-you-hungrier.html

Keep these four fruits out of the fridge

By Nadine Bells
No room in the fridge? Some fruits thrive at room temperature. Rethink food storage this summer by moving some of your fresh fruit out of the refrigerator. You’ll gain space and flavour.

Prevention’s Spark! blog looks at the four fruits we can — and should — leave on the counter.

Watermelon
First of all, unless you have a huge refrigerator, watermelon is space-expensive. More importantly, the fruit’s cancer-fighting lycopene increases by as much as 40 per cent at room temperature. 

[Related: Tricks for picking the best supermarket produce]

Watermelons are usually ripe when purchased. Eat yours within three or four days. (Once it has been cut, however, it must be refrigerated.)

Note: Cooling down the melon after it's been sitting out doesn’t reverse the nutritional benefits.

Tomatoes
It’s that lycopene again. The redder the tomato, the more of this antioxidant is present. The tomato is also packed with vitamins A, C and K.

Tomatoes ripen at room temperature. For fullest flavour, keep them on the counter. Refrigerationdamages the membranes inside the fruit’s walls, causing a loss of flavour and creating a mealy texture.

Peaches
High in fibre, vitamins A and C, niacin and potassium, peaches are a little more high-maintenance than other fruits.

[Related: 12 fruits and vegetables you should buy organic]

Prevention recommends storing peaches at room temperature stem-down, to prevent bruising. They need to be spaced out, allowing for proper air circulation.

Refrigerate only once ripe — if you’re looking to lengthen its life by a day or two. And be sure to eat that fuzzy skin for more vitamins, fibre and phytochemicals.

Mangoes
The mango is the perfect summer dessert. Not only is it refreshing, its digestive enzymes can help soothe your stomach after a barbecue binge.

Only store mangoes in the fridge once they’re ripe. Until then, let them sweeten and soften on the counter. If you need to speed up the ripening process, store them at room temperature in a paper bag.

6 best fat-burning superfoods

(By Dr. Natasha Turner ND)

People ask me all the time if there is a magic supplement they can take to look younger, shed body fat, boost their energy or improve their skin. In reality, the answer is food. The right food, at the right time and in the right quantities, can have a dramatic affect on your appearance and overall health.

Here are a few superfood suggestions to include in your spring diet - they just might help to slim your waistline in time for summer:

1. Avocados: 
Avocados contain glutathione, one of the most potent antioxidants and disease-fighting agents available. Unfortunately, avocados - high inmonounsaturated fats - got a bad rap during the past low-fat era. But avoiding avocados will only work to impede your weight loss, depriving you of a source of healthy fats and antioxidants that are good for any complexion.

Studies show that people sustain their nutrition program longer and have greater weight loss when on a diet that contains about 30 percent healthy monounsaturated fat, like those in avocados, rather than a low-fat diet. This is because fats, when eaten in the proper balance with carbohydrates, can help to slow the release of sugars into the blood stream, thereby triggering less insulin release. Insulin is basically the hormone that instructs the body to store energy as fat while preventing the use of stored energy, making it a dieter's nemesis if levels are too high.

2. Whey protein:
Protein is essential for immunity, for maintaining healthy body composition, for keeping blood sugar balanced, for healing and repairing tissues, for developing muscles, and for producing hormones, chemical messengers and digestive enzymes in the body. However, by adding a bit of whey protein to your meal, you will also reduce your short-term food intake. According to research done at the University of Toronto and published in the Journal of American College of Nutrition, whey protein has potential as a functional food component to contribute to the regulation of body weight by providing satiety signals that affect both short-term and long-term food intake regulation. Whey protein reduces insulin and can even help to reduce blood pressure.

3. Blueberries:
Free radicals cause cellular damage, accelerate aging and contribute to the development of diseases like cancer and Alzheimer's. However, blueberries are absolutely loaded with antioxidants and fibre, which will keep you full and looking younger. They protect against sun damage, support eye health, are low in naturally occurring sugars, and contain a potent dose of proanthocyanidins beneficial for skin, cognitive function and cardiovascular health. This same antioxidant activity is also present in pomegranates, pink grapefruit and tomatoes, which makes them an important addition to your plate for both cancer protection and heart health.

4. Cherries: 
Cherries are the new wonder food - and not just because they taste great and can satisfy even your sweetest cravings. This fruit contains red-pigmented antioxidants and is high in soluble fibre and low in calories, which can help improve insulin sensitivity. Scientists have identified a group of naturally occurring chemicals abundant in cherries that could help lower blood-sugar levels in people with diabetes. In early laboratory studies, the chemicals, called anthocyanins, increased insulin production by 50 percent, according to a study published in the American Chemical Society's Journal of Agricultural and Food Chemistry. Anthocyanins are a class of plant pigments responsible for the colour of many fruits, including cherries. They also are potent antioxidants, highly active chemicals that have been increasingly associated with a variety of health benefits.

That being said, when having any fruit you should be sure that they are part of a meal or snack that includes protein and essential fats. A great morning smoothie might include one cup of Liberte non-fat vanilla yogurt, one serving of whey protein isolate, one tablespoon of ground flax seeds and a handful of fresh cherries (pitted with the stems removed).  

5. Broccoli: 
Next to your favourite source of protein, stir-fried broccoli is a welcome companion. Somesources say that just 2½ cups of broccoli a week may reduce your risk of various types of cancer. Broccoli is high in fibre, numerous minerals and vitamins, as well as a compound called indol-3-carbinol (I-3-C). I-3-C is an anti-cancer compound because it helps to convert estrogen, linked to breast and prostate cancers, into a less harmful metabolite. Since higher amounts of estrogen are associated with belly fat and increased fat around the hips and thighs, this superfood just might help you shed a few pounds before bikini season. The soluble fibre in broccoli is also fantastic for lowering LDL cholesterol and stabilizing blood sugars. Soluble fibre keeps the bowels moving and can help to prevent constipation.

6. Eggs: 
Our grandparents had it right - eating eggs for breakfast improves appetite control and boosts energy levels. A 2005 study published in the Journal of the American College of Nutrition found that participants who consumed eggs for breakfast had greater feelings of satiety, and consumed significantly less energy and grams of protein, carbohydrates, and fat for lunch. Energy intake following the egg breakfast remained lower for the entire day as well as for the next 36 hours. For a balanced meal, scramble one or two whole eggs with three or four egg whites and an assortment of your favourite diced veggies.

Natasha Turner, N.D. is a naturopathic doctor and author of the bestselling books The Hormone Diet and her newest release, The Supercharged Hormone Diet , now available across Canada. She is also the founder of the Toronto-based Clear Medicine Wellness Boutique.

An Apple A Day To Keep The Wrinkles Away?

Does the extract from a rare apple that grows in Switzerland really have anti-aging benefits? Find out what researchers are discovering about the properties of this potentially potent ingredient. 

Did you know that apples are good for more than eating? It turns out that an apple a day may help keep the wrinkles away. According to Swiss researchers, an extract from a rare apple found in a remote part of Switzerland has been shown to have potential anti-aging benefits. This variety of apple, called Uttwiler Spatlauber, was cultivated in the 18th century, long before the appearance of crispers and modern farming techniques. It was a popular fruit back then because it could be stored for a long period of time without spoiling. Some of these apple trees are still being grown in Switzerland, and researchers believe that the fruit's longevity and resistance to spoiling result from the apple tree’s unusually long-living stem cells.

Recently, scientists have shown that an extract containing plant stem cells from the leaves of this apple tree could stimulate the production of human stem cells. In another study, subjects who applied a cream containing the apple extract saw an 8 percent reduction in their crow’s-feet after two weeks, and a 15 percent reduction after four weeks. While these initial studies are promising, I’m waiting to see more research before recommending skin creams containing this ingredient.

Apples also contain a compound called malic acid, which is related to glycolic acid. Malic and glycolic acids are alpha hydroxy acids, which help “unglue” dead skin cells and loosen clogged pores. This is why alpha hydroxy acids are popular in acne treatments. Malic acid tends to be less irritating than glycolic acid, so it may be a better option if you have sensitive skin. Malic acid has been popular in Asia for years; you can find it in M2 Skin Refinish serum, which contains both malic and mandelic acid, another alpha hydroxy acid that’s derived from bitter almonds (m2skincare.com).

12 superfoods to start eating now

12 of the healthiest foods

High-scoring blueberries come packed with fibre and are one of the top antioxidant-rich picks. 

To adopt healthy eating strategies, start by incorporating these foods into your diet. By Liz Welch and Lindsay Funston

Super Foods

Real Simple asked the country's top dietitians and nutritionists to tell us which superpowered ingredients we should be incorporating into our diets regularly. Here are their combined picks, plus some simple and delicious preparation suggestions. (For more of their advice, see The No-Diet Diet: Your New Healthy-Eating Plan.)

Mushrooms

Meaty and filling, as a stand-in for beef they can slash up to 400 calories from a meal. They may also protect against breast cancer by helping to regulate a woman's estrogen levels.

Try this: Sauté sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roasted fish or chicken. Or try Grilled Steak, Mushroom, and Green Bean Salad.

Barley

Another high-fiber cholesterol fighter. On weeknights use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a go.

Try this: Add sautéed mushrooms and sherry vinegar to cooked barley. Or try Creamy Barley Salad With Apples.

Walnuts

A surprisingly good source of omega-3 fatty acids. Those are the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).

Try this: For a healthy on-the-go snack, pack a handful of walnuts with some dried figs and a few anise seeds. (As the ingredients sit together, the anise releases flavor.) Or try Corn Salad With Feta and Walnuts.

Whole-Grain Pasta

Contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta labeled "multigrain": It may be made with a number of grains, but they aren't necessarily whole ones.

Try this: Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest. Or try Whole-Wheat Spaghetti With Asparagus.

Peanut and Almond Butters (All-Natural)

Heart-healthy monounsaturated fats abound in these protein-rich spreads. Opt for those with just two ingredients—nuts and salt.

Try this: Mix with soy sauce, brown sugar, and rice wine vinegar to make a quick Asian dipping sauce for chicken skewers. Or try Cold Noodle Salad With Peanut Butter Dressing.

Oatmeal (Steel-Cut or Old-Fashioned)

Holds cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber.

Try this: For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with Parmesan.

Quinoa

It may cook like a grain, but quinoa is actually an herbaceous plant. It's a complete protein, meaning it contains all nine essential amino acids, and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.

Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf.

Skim Milk

It offers nine essential nutrients: calcium, of course, but also B vitamins, which help neurological function, and vitamin D, a potential cancer fighter.

Try this: If you want a break from your regular morning coffee, warm a cup of skim milk with a dash of vanilla and ground cinnamon. Or try Low-Fat Fettuccine Alfredo.

Almonds

Packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol.

Try this: Fold chopped almonds into cooked whole grains, along with raisins or dried currants. Or try Chickpea Pasta With Almonds and Parmesan.

Lentils

A protein powerhouse, these are flush with folate, a nutrient that may prevent certain birth defects.

Try this: Toss cooked lentils with extra-virgin olive oil, red wine vinegar, chopped celery, and fresh thyme. Serve over salad greens. Or try Spice-Baked Sea Bass and Red Lentils.

Blueberries

Packed with fiber, this superfruit was one of the top antioxidant-rich picks in a U.S. Department of Agriculture (USDA) study.

Try this: Serve over vanilla frozen yogurt with a pinch of ground cardamom. Or try Frozen Blueberry Lemonade.

Bulgur

Made from wheat that has been steamed, dried, and cracked, this delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.

Try this: Cook bulgur as you would oatmeal. Top it with honey and chopped nuts for breakfast or a hearty snack. Or try Minty Bulgur Salad With Salmon and Cucumbers.

Read the Rest: The 30 Healthiest Foods

Does the grapefruit detox really work?

I have never used any specific diets in my life. But if someone asks me what I eat, I jokingly answer: Plenty of plain yogurt (Balkan style) and pink grapefruit every second day, or at least twice a week! Not that I eat them at the same time, no, no. Yogurt does not really go together with citrus fruits!
So here we go, here is some more about effectiveness of grapefruits....

Most of us have heard of the famous grapefruit detox and wondered about its effectiveness. And while the results are overblown, there is something to be said about the healing power of this wonderful bitter and sweet cousin of the orange. During the winter, when the produce aisle gets a little pricier and tired-looking, the one thing that gets better is the quality of citrus fruits.  That is because February is the peak season for grapefruit in Arizona, California andFlorida. 

Even if grapefruit won't help you drop 10 lbs the way the fad diet promises, it does make a great alkaline breakfast suggestion. What this means it that while you might think that grapefruit is an acidic food, when we "burn" them in our body, they actually leave our bodies more alkaline due to their mineral content. Alkaline foods help our body cope with the acidic refined choices we consume like sugar, white flour and processed meats.

Grapefruit actually slows down phase one detoxification in your liver. This may sound like it is a bad thing, but it turns out that excessive amounts of toxic chemicals such as pesticides may cause hyperactivity or what is called 'induction' of this pathway. This can result in high levels of damaging free radicals being produced if phase II detoxification can't keep up. Other substances that may cause hyperactivity include caffeine, alcohol, dioxin, and paint and exhaust fumes. 

If the phase II detoxification systems are not working adequately, these intermediates can cause substantial damage. By enjoying grapefruit, you can slow phase one and let phase two catch up, helping your liver balance out the workload.

5 health reasons to eat grapefruit

1. Blend up those seeds into your smoothie if you dare! Grapefruit seeds are extremelypowerful antimicrobial agents that are packed full of antioxidants. This bitter seed is a great addition to any digestive cleanse in order to ward off unwanted bacteria, parasites and even fungus. So stock up on grapefruit before you hit that tropical vacation this winter to prevent food borne illness!

2. Grapefruit is a great source of vitamin C, which has been shown to boost production of white blood cells to fight off pathogens. Also, in recent studies it has been shown to increase the glutathione (powerful antioxidant in the body) levels in red blood cells as well to get double the protection! Make sure to load up on vitamin C if you are considering a cleanse, so your immune system gets the support it needs when toxins are released from your system.

3. Grapefruit can reduce the amount of drugs needed to get a desired effect: They contain a flavanoid called naringin that has the ability to inhibit enzyme activity both in the liver (phase one) and the intestine that break down these drugs for elimination. This allows higher concentrations into the bloodstream. It has been shown to have promising therapeutic use in cancer treatment to lower the amount of chemotherapy drugs needed for treatment. This effect can allow us to use less drugs and have less stress put on our liver, allowing it to function more efficiently. Note: Grapefruit juice interacts with a number of prescription drugs so check with your doctor before increasing your grapefruit consumption.

4. Grapefruit can help reduce cholesterol: Grapefruit is packed full of soluble and insoluble fibre, which binds to fats and bile in your digestive tract and eliminates LDL (bad) cholesterol. Combine grapefruit with other high fibre foods to aid in elimination for a great cholesterol lowering cleanse. Grapefruits are also a low glycemic fruit choice so include half a grapefruit with breakfast to improve heart health.

5. Grapefruit has been shown to decrease the risk of breast cancer: Due to the high antioxidant content of this super fruit, it maintains the integrity of the breast tissue cells and prevents mutation. However, be careful if you are undergoing hormone therapy. The inhibitory action of the naringin flavanoid may inhibit estrogen clearance from your system and put you at a greater risk. If you want to ensure that estrogen is being properly metabolized and eliminated, try pairing grapefruit with other sources of fibre to cleanse the digestive tract and allow proper elimination to achieve hormone balance.